AMRAP 90 for sweat
row 3000m
32 pull ups
18 power clean 60/40kg
kb thursters 12+12 24/16kg
32 push ups

MVMT

Lax glutes max + med
Scorpion
Lizard rotations
Torsion control
Rig holding squat prep
Leg swings
15 sprawls

X 10min

Alternating StrongCon

Box Squats x 15 reps
Deadstop rows x 15/ reps

Conditioning is total between partners :

Row - 3000m
Ski - 2500m
Run - 1.5m

10min

30/15

One legged TRX burpees 
One armed dumbbell thrusters

10min

30/15

One legged TRX pistols
One arm dumbbell plank windmill

10min

Remaining time :

AMRAP

15/ banded bicycles
15/ banded plank lateral legs
15/ elevated crab openers

8 rounds of 20sec ON/10sec OFF

CLEAN COMPLEX
Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans
Start light and work up to a heavy load. Focus on speed under the bar.
Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments

15 min amrap

• 45 Double unders
• 30 Alternating DB snatches 22,5kg
• 15 HSPU

TEMPO BACK SQUAT (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

BENCH PRESS / ROW
5 Sets:
10 Bench Presses, as heavy as possible
500m Row for Time
Rest as needed between rounds.
Work up to as heavy a load as possible on the Bench Press while still making all 10 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 9, then you score a 0 on the Bench Press for that round. There is no time component for the entire round, but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.
Post total pounds moved and fastest and slowest times to comments.

Aamu: 30 min
Walking for 30 min, including a breath ladder up to 10 for 10 min
104/124

Ilta: 105 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups
- 5 unbroken Turkish get-ups on each arm, increasing in weight each round
B. Gymnastics Strength
Front Lever, Ring Support Hold & Strict TTB Strength Endurance - Week 1
Find your max hold / reps in the following movements, 90s rest between sets:
- Closed tuck front lever hold / 12 sec, 3 x 6 sec
- Ring support hold / 26 sec, 3 x 13 sec
- Strict TTB / 12 reps, 3 x 6 reps
Then complete 3 x 50% alternating exercise every set. Rest only for as long as needed.
C. Core Conditioning
6 rounds:
- 15 unbroken hollow rocks
- 15 unbroken arch rocks
- 15 unbroken seated pike leg raises
- 60s rest

TTP Engine week 5
2.Weightlifting
A. Snatch – 12 to 15 x 1.1 @ 65-85%1RM Snatch, go every 75s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

3.Strength
A1. Quads machine 4 x 10 x 30 kg
A2. Hamstring machine 3 x 10 7.5 8 x 7.5 kg

Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1.Jacked gymnastics
Ring Muscle-up Technique
Complete:
- 2 x 5 small swings with a t-shirt or something light between your feet
- 2 x 5 full ring swings (still with a t-shirt)
- 3 x (2 swings + 1 hips to rings)
- 3 x 2 inverted kip to bottom of dip
+ ring muscle up 8 x 1

2.Conditioning
Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Ilta: 120 min

1.Skill
A. HSW practice for 15 min - PR 8 steps

2.Jacked gymnastics
Bar Muscle-up Skill Work
- 3 x 8 kip swings
- 2 x 1 high pull
- 2 x 1 hips to bar
- BMU 4 x 2 + 2 x 3 = 14 reps

3.Weightlifting
A. Snatch – 9 x (1.1.) @ 65-85%1RM Snatch, go every E90s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

B. Snatch balance w/ 3 sec pause @ bottom – 3 x 3 @ 70-100% 1RM snatch, rest 2m between rounds.
35 35 35 kg

4.Strength
A1. Quads machine 12x25 2x12x27.5 kg
A2. Hamstring machine 10x7.5 2x8x7.5 kg